Eat Less Salt for Your Health!

Too much sodium in your system causes your body to retain water and makes you bloat. It can also lead to high blood pressure. High blood pressure can lead to stroke or heart disease if you’re not careful.
Easy ways to cut back on sodium in your diet are:
• Taking the salt shaker off the table and putting it in the cupboard
• Checking spice blends before you purchase them and trying to buy ones with little to no added sodium
• Cook more meals at home so you can control the amount salt in your food
• Have meal prepped meals available whenever possible to avoid eating salty foods and snacks out!
• Always buy low-sodium or no salt added condiments and foods when available
• Checking any packaged foods for excessive amounts of sodium
Foods you should always check for sodium amount and serving size:
• Soups
• Condiments (hot sauce, soy sauce..etc.)
• Canned veggies and beans
• Breads and rolls
• Cold cuts and cured meats like bacon
• Sandwiches
• Pre-made pizzas

Items I always have in my pantry to help me stay on track to a healthy heart:
• No-salt-added black beans
• Low sodium soy sauce
• Salt free seasonings like: Ms. Dash or Trader Joe’s 21 Seasoning Salute which is all the flavor without any salt
• Fresh fruit
• Fresh and raw veggies
• Plain unseasoned raw meats and fish

Who Can I Help Today?

Always ask yourself who can I help today?

Even if you don’t have a lot of money you can always volunteer your time.

Sometimes who you help will be yourself. Take some quality time to read a book you’ve been dying to check out, hit the gym to destress or eat that 3rd I mean 4th Oreo.

Other times who you help will be your friends, partner or family. Save them the last slice of pizza. Pick up the phone to reconnect with a friend you haven’t talked to in a while. Send a card to your grandparents or mom. Small gestures can speak volumes.

Lastly, you can help people you don’t even know. Hold open the door for someone behind you. Compliment someone to recognize a job well done. Volunteer your time to whatever you’re passionate about. Mentor children, inspire elders, or take care of animals. There are so many ways to get involved!

Who did you help today?

Eat Healthy Under 8 Dollars a Day!

I know how hard it can be to hit your macros, not break your budget and choose healthy foods; that is why I want to help you achieve that. In order to reach your goals you need to plan ahead. You should plan your breakfast, lunch, dinner and snacks ahead of time. You can even use this link to calculate the cost of your own recipes: http://sensetosave.com/frugal-tools/recipecostcalc/

Below is a menu representative of something I would eat day to day. My macro profile changes based on my goals, activity and current weight and yours should too! If you are curious about how to calculate your macros please click here.

Breakfast:

  • -2 egg whites
  • -2 oz. frozen blueberries
  • -40g serving quick oats
  • *Sugar free sweetener from work

Total cost for recipe: $0.78

Macros: 3 g F/ 35g C/ 15g P

Calories: 232

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Lunch:

Seasoned Baked Chicken breast with Jasmine Rice and Sweet Potatoes

-120g chicken breast @ 1.99 a lb.

-Whatever seasonings you have in your cabinet

-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))

-120g Sweet Potato at .99 cents a lb.

-3/4 cup prepared Jasmine Rice (made with water only)

Total cost for this recipe is: $1.05

Macros: 16g F/ 57g C/ 33g P

Calories: 514

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Dinner:

-120g ground turkey (93 percent lean ground turkey Cotsco) @ $4.37 a lb.

-1/2 cup Pasta Sauce

-1/4 cup part skim mozzarella cheese

-Handful spinach (16 oz Cooking Spinach Bag)

-100 g spaghetti squash at .99 cents a lb.

-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))

Total cost for recipe: $ 3.05

Macros: 30g F/ 16g C/ 32g P

Calories: 468

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Total Meals Cost a Day: $4.88 US

 

Snack 1:

Cottage Cheese with Berries

-115 g 1 % cottage cheese (16 oz. store brand 1.75)

-2 oz. frozen blueberries

Cost for Snack: $ .85

Macros: 1g F/ 11g C/ 15g P

Calories: 115

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Snack 2:

-2 Hardboiled eggs

-Hot sauce (if you have)

-1 Thomas’s Wheat English Muffin

Cost for snack: $ .56

Macros: 12g F/ 27g C/ 17g P

Calories: 283

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Snack 3:

-1 broiled pear

-1 tbsp. honey

-8 oz non-fat plain Greek yogurt

Cost for snack: $1.45

Macros: 0g F/ 54g C/ 23g P

Calories: 290

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Total Daily Snacks Price: $ 2.86

 

Total Daily Food Cost: $ 7.74

Daily Macros from this Menu: 63g F/ 201g C/ 135g P

Calories: 1,902

 

Try this out and tag me in your post.

Happy Saving!

xo, Lauren

Fitmark Meal Prep + Travel Bag Reviews

First off, everything I’ve ever gotten from Fitmark has been amazing quality. Yes ,I am an ambassador for their products but I can confidently say I’ve never been this passionate about a product I’ve gotten to promote! Their bags literally go with me everywhere and it makes me think how I ever went on without them. My Envoy duffel has been with me to Mexico, Atlanta and even Boston! My Box meal prep bag has been with me for every meal at work to help keep me on track and organized.

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The Box

I use my Fitmark meal prep bag, The Box, every single day at work. I have had it for over a year and it is still holding up great after months of use. It came with 2 awesome 32oz Fitmark Tupperware but I also use it with other containers. It also comes with two TSA approved ice packs! I can fit 3-4 meals in here easily with room for snacks. Mine also came with a shaker bottle that had 3 compartments one for supplements, one for protein powder/ BCAA’s or pre-workout and one for the liquid. There is a smaller pocket in the front for either your phone or some protein bars. There is one pocket on the side for your shaker bottle or water bottle. I have the hot pink bag and it sure brightens up my meal prepping. The color also makes it easy to find my lunch box in our communal work fridge! There is even a backside pocket to fit your meal prep or diet journal. The dimensions of the bag are 9.5″H x 10.5″W x 8″D. You can get The Box here.

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The Envoy Duffel

I love love love this bag! I use it as my carry-on for flights all the time. It can also be used as a gym bag although I feel it might be too large to carry around a gym. It also functions as a meal prep bag and comes with a little tiny lunch box that holds a TSA approved icepack and surprisingly 2 Tupperware containers! It ends up being really convenient having the small lunch box to pack your own healthy dinner instead of getting the overpriced airport food. There are two pockets on either side that are larger enough to hold multiple pairs of shoes. There is even a padded 15” inch laptop pocket. The dimensions are: 22″ L x 9.5″ W x 15″ H. You can get the Envoy Duffel here.

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*For 15% off today use my code “FRIENDS15”.

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Optimum Nutrition Introduces Breakfast Line (Plus Review!)

Optimum Nutrition has created a delicious and nutritious way for you to enjoy breakfast on the go through their Whey & Oats and Greek Yogurt Protein Smoothie lines. They come in many different flavors including Blueberry Muffin, Chocolate Glazed Donut and Vanilla Almond.
Optimum Nutrition Whey & Oats Blueberry Muffin
I had this one with vanilla almond milk. It was the perfect amount of sweetness. It tasted very similar to a blueberry muffin. This makes a great on the go breakfast or snack! This shake has as much fiber as a bowl of oatmeal. This packs 27 g of protein per shake! You can get yours here.

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Optimum Nutrition Greek Yogurt Protein Smoothie Strawberry
I had this one with one serving of almond milk, ½ cup of mixed berries, ¼ cup of ice and half a banana. The smoothie I made was awesome using those ingredients. It was very filling. I will also try this alone with almond milk and possibly bake muffins using this powder. The new protein powder features oats, 20g of protein, 0g of added sugars, Greek yogurt and chia seeds. This treat is also gluten-free. You can purchase it here.

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smoothie

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Make sure you are following Optimum Nutrition across all social media platforms for giveaways, news and coupons:
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Caramelized Onion, Red Pepper and Goat Cheese Quiche

Caramelized Onion, Red Pepper and Goat Cheese Quiche

Quiche and frittatas are arguably the best breakfast you could possibly meal prep on Sundays. They hold up well throughout the week and still taste awesome when reheated (in the toaster oven if you can). This quiche is lower fat and lower in calories than regular quiche. Another great part about quiche is the different flavor combinations that are made possible!

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Ingredients:

  • 6 Thick bacon slices
  • 4 ounces soft goat cheese
  • Fresh herbs (ex. thyme, sage, oregano)
  • 1 large red pepper
  • 1 ½ TBSP olive oil
  • 1 medium onion
  • 1 1/4 cups 2 percent milk
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 5 large eggs
  • 2 large egg whites
  • Quick refrigerated pie crust such as Pillsbury

 

Directions

  • Preheat oven to 350 degrees F
  • Let premade crust sit at room temp out of package for 15 minutes
  • Sautee sliced onions and peppers in oil on medium/ low until onions are caramelized and peppers are soft
  • Bake crust in glass pie dish for 12 minutes
  • Whisk together eggs, egg whites, milk and seasoning in a big bowl
  • Add cut cooked bacon slices, caramelized onions and sautéed peppers to the quiche dish then add liquids
  • Cook in oven for 35 minutes
  • Add sliced goat cheese and cook for another 5 minutes until quiche is solid

 

Macros Fat: Carb: Protein: Calories:
1/8 of Quiche 16.8 g 16.7 g 10.4 g 260

*Makes 8 Servings*

 

Chocolate Dipped Strawberry Pronuts

Who doesn’t love chocolate dipped strawberries! These donuts bring together the best of both worlds. They are great for on-the-go or you can even make them to impress your friends. Let’s keep it our little secret how healthy they are and easy to make. 😉

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What’s a pronut? Simply a protein packed donut.

Ingredients:
-1/2 Serving almond butter
-2 egg whites
-1 ripened mashed bananas
-1/2 cup oat flour
-2 strawberries
-1 spoonful baking Truvia
-1 tbsp unsweetened almond milk
-
-1/2 scoop true nutrition strawberry whey
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp vanilla extract
*Optional: Chocolate Dollop vegan frosting (Discount code Eatingbrofood)

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Directions:
-Mash the banana
-Mix all ingredients but frosting in a bowl.
-Spray donut tin with coconut oil spray
-Bake at 350 degrees Fahrenheit for about 16 minutes
-Once the donuts are done, melt 1 tbs of frosting and drizzle on a donut if desired

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1 unfrosted donut 2.4g 10g 6g 84
Macros for 1 donut + 1 T Dollop 8.4g 15g 6g 164

*Makes 6 donuts*